PF
A beautifully presented grilled eel fillet over rice, garnished with sauce and green onions.
Stovetop~25 minComplexity

Teriyaki Glazed Salmon

The Teriyaki Glazed Salmon delivers 5g protein and 148 calories per serving, offering omega-3s and micronutrient density in a minimal-calorie format. Four servings prep in minutes on the stovetop, working as either a light dinner or lean protein side for your main meal.

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Ingredients

4 servings
  • Soy Sauce, Low Sodium(60g)
  • Chinese cooking wine (Shaoxing)(60g)
  • Mirin, Sweet Rice Wine(30g)
  • Brown sugar(45g)
  • Vinegar, Rice(15g)
  • Garlic powder(3g)
  • Salmon
  • Sesame Oil, Toasted(15g)
  • 1 stem shallot/green onion (sliced to garnish)
  • Broccoli(480g)
  • Zucchini

Instructions

  1. 1In a bowl, whisk together the soy sauce, Chinese cooking wine, mirin, brown sugar, rice vinegar, and garlic powder until the sugar is fully dissolved. Divide this mixture in half—reserve one half in a small saucepan for the glaze, and place the salmon fillets into the remaining half, coating both sides well. Let the salmon sit for 2 minutes per side.
  2. 2Heat the sesame oil in a nonstick skillet over medium-high heat until shimmering, about 1 minute. Add the marinated salmon fillets and cook for 3–4 minutes per side, until the flesh is opaque and flakes easily with a fork, and the exterior is golden brown. Transfer to a plate.
  3. 3While the salmon rests, place the reserved marinade saucepan over medium-high heat and bring to a boil, about 2–3 minutes. Reduce heat to medium-low and simmer for 3–5 minutes, stirring occasionally, until the glaze thickens to a syrupy consistency that coats the back of a spoon.
  4. 4Meanwhile, trim the broccoli florets and zucchini into bite-sized pieces. Add them to a pot of boiling water and cook for 4–5 minutes over medium-high heat until tender-crisp, then drain.
  5. 5Divide the broccoli and zucchini evenly into 4 airtight containers. Top each with one salmon fillet while still warm, then drizzle the teriyaki glaze over the top.

Nutrition — Per Serving

148

calories

5g

protein

4g

fat

Carbohydrates
22g
Saturated fat
0.7g
Sodium
678 mg
Dietary fiber
3.3g

4 servings per batch · ~177g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Teriyaki Glazed Salmon have per serving?

This recipe contains only 5g of protein per serving at 148 calories, which is notably low for a salmon-based dish and unsuitable as a primary protein source. The remaining macros are 4g fat and 22g carbs, indicating this is primarily a carbohydrate component.

How long does Teriyaki Glazed Salmon take to prep?

Quick prep time on the stovetop makes 4 servings per batch, allowing efficient preparation during meal prep sessions. Stovetop salmon cooking is typically one of the faster protein preparation methods.

Is Teriyaki Glazed Salmon good for fat loss?

At 148 calories per serving with only 5g protein, this recipe doesn't meet the protein targets required for fat loss meals in a lifting context. Consider pairing it with a separate high-protein component to create a complete macro-balanced meal.

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